Tuesday the 21st of May

BOOTCAMP 5 3 minute rounds with 1 minute break between each round 10 dumbbell thrusters 10 ring rows 20 scissor kicks or GYMNASTICS AMRAP 20 minutes 2 rope climbs or 5 bar muscleups 10 handstand pushups 20 high box jumps [...]

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Monday the 20th of May

TEST WEEK 0 to 8 minutes – 1 rep max back squat 8 to 16 minutes – 1 rep max shoulder press 16 to 20 – rest 20 to 32 – AMRAP 12 minutes 3 devil press 22/15kg 6 front [...]

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Friday the 17th of May

Teams of 2: AMRAP 25 minutes 40 hang power cleans 52/35kg 40 burpee box jump overs 40 single arm dumbbell pushpress 22/15kg 200m run

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Thursday the 16th of May

Density – 30 minutes of: 10 to 15 dumbbell bench press (go heavy) 10 to 15 ring rows 10 to 15 weighted ghd hip extensions (bring the ghd over to the class side, use a plate for weight) Rest 60 [...]

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Wednesday the 15th of May

1. 0/4/8/12 minutes – back squat 8 reps 2/6/10/14 minutes – shoulder press 8 reps 14 to 20 – rest 20 to 23 – max thrusters 35/25kg 23 to 26 – max dball cleans 40/30kg 26 to 29 – max [...]

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Tuesday the 14th of May

BOOTCAMP 5 3 minute rounds with 1 minute break between each round 3 burpees 6 dumbbell snatch 9 situps or GYMNASTICS 5 3 minute rounds with 1 minute break between each round 1 rope climb 5 hanstand pushups or 30 [...]

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Monday the 13th of May

00.00 – 8 deadlift at 70% or 1rm 02.00 – 3 to 8 strict pullups or weighted pullups 04.00 – 8 deadlift at 70 % 06.00 – 3 to 8 strict pullups or weighted pullups 08.00 – 8 deadlift at [...]

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Friday the 10th of May

Teams of 2: AMRAP 10 MINUTES 1 partner does 10 hang power cleans 45/30kg 10 pushups While the other partner does double unders Then swap Rest 5 minutes then AMRAP 10 MINUTES 1 partner does 10 push press 45/30kg 10 [...]

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Thursday the 9th of May

Density – 25 minutes of: 15 to 20 dumbbell floor press 15 to 20 dumbbell croc rows each arm 15 to 20 glute bridges with a dumbbell or 25 minutes of 40 cal row 40 cal bike 40 cap ski [...]

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Wednesday the 8th of May

1. 0/4/8/12 minutes – back squat 8 reps 2/6/10/14 minutes – shoulder press 8 reps 2. Karen 150 wallballs – 12 minute cut off

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